Training Log Archive: Work4justiceIn the 7 days ending May 4, 2013:
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Saturday May 4, 2013 #
Adventure Race race 2:45:00 [3] 15.38 mi (10:44 / mi)
ahr:151 max:170 shoes: North Face GTX
Get Your Bearings Adventure Race. Lots of fun, and Ali is amazing. It was trek 3 controls, canoe, bike (dirt roads then single track), and trek. That's all I got to say. Oh, and I need gaiters. Legs are a mess.
Thursday May 2, 2013 #
6 PM
Mountain Bike 1:52:00 [3] 14.0 mi (8:00 / mi)
ahr:141 max:167
Murray Lake with Ali and Michelle! Michelle and Ali are amazing powering up the hills! I got there a tad before them, and went up and down the hills on the dirt road, then we went off to the Murray Lake trail plus the extension. Great place to ride! I struggled in several spots, and am learning the disadvantages to shifting too much. Thanks Michelle and Jens for noticing and bringing it up. Seems I need to figure out time intervals of no shifting, and gradually grow them. Also Michelle another great piece of advice, look at the trail well up ahead instead of just two feet in front you! :) Any other sage advice? I staying in gear struggle powering up the hills (probably a strength issue) and not letting a root "garden" or a pile of logs shoot my confidence. I stopped way too much.
8 PM
Trekking 1:07:00 [3] 4.0 mi (16:45 / mi)
ahr:122 max:146
Broke out the headlamps! Fun hike around Bishop...
Wednesday May 1, 2013 #
7 AM
Running 48:00 [3]
shoes: Vibram Five Finger Bikala
Did a combination of running, lunges, hill repeats, and frog hops.
1. 100 lunges-3 min-AHR 110
2. Run-5 min (.5mi)-AHR 146
3. Hill repeats-23 min- AHR 150
4. Lunge/Frog hop combo-7 min- 142
5. Run-10 min (1mi) Also came across a turtle out in the road and ran gently at a slower pace to the marsh, named it freedom and let it go. At the same time I heard a crane SQUAWKING at me, and it's posse came around. Oops. A nest.
Enough excitement for me!
1. 100 lunges-3 min-AHR 110
2. Run-5 min (.5mi)-AHR 146
3. Hill repeats-23 min- AHR 150
4. Lunge/Frog hop combo-7 min- 142
5. Run-10 min (1mi) Also came across a turtle out in the road and ran gently at a slower pace to the marsh, named it freedom and let it go. At the same time I heard a crane SQUAWKING at me, and it's posse came around. Oops. A nest.
Enough excitement for me!
Monday Apr 29, 2013 #
Mountain Bike (Single/two/little pavemen) 1:26:00 [3] 14.77 mi (5:49 / mi)
HRM wonky. Endo #2. It was beautiful. The guys gave it a 7. I lost points on the dismount. Stupid Sand and the stupid rock in the stupid sand.
8 PM
Trekking (Fairly flat two track/dir) 1:11:00 [3] 4.56 mi (15:34 / mi)
HRM was wonky tonight.
Sunday Apr 28, 2013 #
Orienteering race 1:28:00 [3] 3.72 mi (23:38 / mi)
ahr:135 max:170
#1 Waaaay overshot this. About 5 min into my road run, I rolled my right ankle-which was so distracting and made me so mad. Grr....By the time I got to the control, the pain subsided, but decided then and there that one of my considerations in route choice would be to be stable and nurse the ankle along. Bugger. Dang...should have taken the trail to the north, might have been straighter shot...
#2 Took the trail until I saw the depression it was in and dove in from the.
#3 Tried to follow the out of bounds line, wove quite a bit. Dove for the road because I thought I could make a more reliable attack from the road. Then, overshot, backtracked, and headed up the hill to cross over to 4.
#4 Came from the south because I thought coming from the north would have not been as clear visually. I think if I had more experience, a north attack would have been better, but it is what it is!!!
#5 Came out to the north and took the road.
#6 Followed the marshes and water bodies to #6.
#7 Really wanted to nail as best I could this longer leg. I veered to the southish to get between the 2 water bodies, then thought I would cross the trail. Never saw it, but came face to face with the "green" to which I veered south. Saw the big rock pile, moved west to the water body to 7. I could have taken the road, but I reasoned that is I moved somewhat efficiently on my intended line that maybe it wouldn't be that bad. It's tough deciding between "fast" and "direct". At this stage, I feel like I should be going more direct for the experience.
#8 I took the trail to be safe. I cut in at first sight of the water and tried to stay low to search out the re-entrant. I think too low.
#9 Tried to stay high to cut to the trail to cross south. I crossed the 2 trails, and I was trying to stay on level ground to come on south to 9. I rounded out to the east/north to get on the road. What would have been better is to have cut south at the trail for a better line to the finish.
My favorite control was #6 (38) pit by the marshes. I love marshes.
What I learned today was:
1. The first control is SO IMPORTANT. I should really consider going much, much slower to the first control. I get flustered and it doesn't help things.
2. I am really missing some "clues" in the contours. I still have trouble reading them and applying to the bigger picture.
3. I really love this, and so glad that I have so much further to go, actually, I am loving the journey...
#2 Took the trail until I saw the depression it was in and dove in from the.
#3 Tried to follow the out of bounds line, wove quite a bit. Dove for the road because I thought I could make a more reliable attack from the road. Then, overshot, backtracked, and headed up the hill to cross over to 4.
#4 Came from the south because I thought coming from the north would have not been as clear visually. I think if I had more experience, a north attack would have been better, but it is what it is!!!
#5 Came out to the north and took the road.
#6 Followed the marshes and water bodies to #6.
#7 Really wanted to nail as best I could this longer leg. I veered to the southish to get between the 2 water bodies, then thought I would cross the trail. Never saw it, but came face to face with the "green" to which I veered south. Saw the big rock pile, moved west to the water body to 7. I could have taken the road, but I reasoned that is I moved somewhat efficiently on my intended line that maybe it wouldn't be that bad. It's tough deciding between "fast" and "direct". At this stage, I feel like I should be going more direct for the experience.
#8 I took the trail to be safe. I cut in at first sight of the water and tried to stay low to search out the re-entrant. I think too low.
#9 Tried to stay high to cut to the trail to cross south. I crossed the 2 trails, and I was trying to stay on level ground to come on south to 9. I rounded out to the east/north to get on the road. What would have been better is to have cut south at the trail for a better line to the finish.
My favorite control was #6 (38) pit by the marshes. I love marshes.
What I learned today was:
1. The first control is SO IMPORTANT. I should really consider going much, much slower to the first control. I get flustered and it doesn't help things.
2. I am really missing some "clues" in the contours. I still have trouble reading them and applying to the bigger picture.
3. I really love this, and so glad that I have so much further to go, actually, I am loving the journey...